Dumbbell Bench Press
- Body & Gym Posts
- 13 Nov, 2019
By bench pressing with dumbbells you have a larger range of motion (ROM), which ensures maximum contraction of the chest muscle. The shoulders and triceps are also used less frequently with the dumbbell bench press. Athletes can usually train harder with the barbell bench press.
- Make sure your feet are flat on the floor.
- Keep your shoulders low and bring the shoulder blades together.
- Make sure the dumbbells just don't touch each other.
- Lower the dumbbells to shoulder height.
- Keep the wrists as straight as possible.
There are several possibilities to increase the tension on the chest muscle with the dumbbell bench press, so you can achieve the most results:
- Tighten the chest muscle for a second when you bring the dumbbells together.
- Slowly lower the dumbbells to keep the tension on the muscles.
- Hold the dumbbells for a second before pushing them up again.
Dumbbell bench press is a compound exercise which ensures that you can lift heavier than with an isolated exercise. To build strength you can therefore increase the weight and use a low number of repetitions (5-6 repetitions).
There are different variations of the dumbbell bench press to emphasize different parts of the chest muscle.
Incline Dumbbell Press
Hereby the bench is tilted upwards so that the emphasis is on the top of the chest muscle.
Decline Dumbbell Press
Hereby the bank is tilted downwards so that the emphasis is on the underside of the chest muscle.
Alternating Dumbbell Press
Hereby you push the dumbbells up and down, which ensures a higher stability in the triceps, and the chest and shoulder muscles.
Rotating Dumbbell Press
You rotate the wrists while raising and lowering the dumbbells. This ensures improved coordination and higher activation of the muscles. It also provides reinforced wrists which is useful for certain athletes.